Blackfriars Priory School Newsletter

Counselling Suite

7 Steps to Daily Stress Management

Everybody experiences stress throughout their life. In fact, a reasonable amount of stress is crucial to our daily functioning, it can help push you to peak performance. Too much of it, however can lead to a myriad of complications, both physical and mental, including robbing you of mental clarity, placing strain on relationships and even increases your risk of chronic disease. So how can we ensure we do not let stress take over? Below is a list of seven simple steps we can all utilise in our daily life to help keep stress in check.

 

1. Eliminate your stressors

While this may seem obvious to some people, it should be your first plan of action. You may not be able to eliminate what is causing you stress, but you could reduce it by thinking of alternatives and problem solving. If you can’t complete a task such as a school assignment, try to find a way to become more organised or ask for help as soon as you encounter difficulty, as procrastination will make your stress levels increase significantly. If you find travelling in traffic stressful, try to find other ways to reach your destination, such as using public transport, leaving at a different time or finding an alternative route.

 

2. Exercise

Exercise is on of the best ways to naturally reduce your stress levels. When you exercise your body releases endorphins that contribute to you feeling less pain and fewer negative effects of stress. Being physically active also aids in diffused thinking, helping you problem solve when you aren’t consciously trying. Participating in team sports creates opportunities to meet new people and socialise with others which is helpful in increasing your confidence which will help you manage stress better.

 

3. Breathe

When you are stressed, you tend to take rapid, shallow breaths instead of deep ones. A slow and controlled breathing practice can help reduce your stress at any time. Here is a simple technique to help reduce stress by simply focussing on your breath, it can be done almost anywhere at any time you feel stress:

  1. Sit down comfortably, or lay down, whichever you prefer
  2. Place one hand on your stomach, just below your ribcage. Place the second hand on the centre of your chest
  3. Breathe in slowly and deeply through your nostrils and let your first hand be pushed out by your stomach. Your chest should remain stationary, hold for five seconds
  4. Breathe out slowly through your lips. Gently guide the hand on your stomach inwards, helping to press out the breath
  5. Slowly repeat between 3 and 10 times

 

4. Recite Affirmations

Replacing negative statements and thoughts with positive mantras such as “I can do this” or “It’s not a big deal” can make a huge difference in how you can deal with daily stressors. Repeating these positive thoughts enough, may help you believe them and implement better problem-solving skills.

 

5. Communicate

It is important to talk to someone about how you are feeling. Whether it is a friend, parent, counsellor or someone you trust. Share how you are coping with the day-to-day. Verbally unburdening ourselves can lessen the load that stressors place. By talking to someone you could even get some great advice or suggestions to help deal with the problem.

 

6. Touch

Experts agree that physical contact actively reduces anxiety. Whether it’s a hug from a loved one, a massage, or giving your pet a belly rub – touch establishes feelings of security and comfort. When you feel like the world is on your shoulders, don’t be afraid to reach out.

 

7. Record

It helps to write it down. Keep a journal for your personal record of how you are coping emotionally. If you are struggling with something, write it down. Brainstorm ways in which you might resolve it. Writing can be a lot like talking in the sense that you absolve yourself of stress by simply describing what is bothering you. It can also be a reminder to seek outside help if you can’t resolve the problem on your own.

 

While experiencing stress is an inevitable part of life, implementing ways to de-stress is important. Identifying what is causing your stress is a good way to start. Then see if you can eliminate or reduce that stress, if that doesn’t work, adopt a coping mechanism that is right for you. If you have any concerns about your son’s ability to cope with and manage stress, please contact either myself or Dr Lucinda Clifford in the counselling department.

 

Dianne Bucciarelli

Student Counsellor